Make friends with healthy vegetables

Processed food says it wants to be your friend. But it's full of additives and artificial ingredients — not the kind of thing you want in a friend. Or in your food. On the other hand, our vegetable friends offer the most nutrients and fiber for the least amount of calories. One serving of broccoli offers heaping helpfuls of vitamins C and K, calcium, lutein, even protein, all for 30 calories. Yet less than 10 percent of Americans eat their recommended daily serving of fruits and vegetables.

Think of beans, whole grains, pasta, as blank canvases that deserve a produce palate. Adding vegetables not only enriches them with nutrients and fiber but also with flavor, texture and color.

Friendly Broccoli and Black Beans with Sherry

(Makes 4 servings)

This easy sherry-splashed dish would love to be friends with crusty bread and a green salad.

1 T. olive oil

3 cloves garlic, chopped

1 red pepper, chopped

1 stalk celery, chopped

1 tsp. cumin

1 pint grape tomatoes, halved or 1 large tomato, chopped

1 head of broccoli, broken into florets

3 T. sherry

2 cups cooked black beans or 1 15-ounce can, drained

1 bunch cilantro, chopped

Sea salt and fresh ground pepper to taste

A handful pepitas (pumpkin seeds) for garnish (optional)

Steps: Heat olive oil in a large pot over medium heat. Add garlic, pepper and celery. Cook, stirring occasionally, for 5 to 7 minutes, or until vegetables soften and turn translucent.

Add cumin, grape tomatoes and broccoli, stirring gently to combine. Add sherry and stir again. Cover pot, reduce heat to medium low and cook for about 10 minutes, until broccoli is al dente but still a healthy, bright green.